Sluggish at midday? Try Kathryn Budig's 10-minute yoga routine

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If you have 10 free minutes to scroll social media, chances are you have that much time for something that will benefit your mind and spirit as well as your body.

That's the mantra yoga instructor Kathryn Budig is propagating, to emphasize that a quick and effective yoga sequence can be done anytime, anywhere — morning, afternoon or night.

So why is yoga important?

"Yoga is the trifecta of wellness — it improves your spirit, body and mind. Yoga helps relieve stress and anxiety, brings us back into a more balanced state with our thoughts while strengthening and bringing more flexibility to the body. The flexibility is a great way to prevent injury."

Budig shared this energizing sequence from her new book, "Aim True," exclusively with TODAY. Try it the next time that sluggish feeling comes on:

Paschimottanasana (seated forward bend)

Take eight breaths while completing this pose. Cheyenne Ellis

Swing your legs out in front of you. Sit tall with your legs straight and together. Flex your feet. Inhale as you lift your chest up. Exhale, keeping the length as you reach forward to grab the outer edges of your feet. Avoid rounding in the upper back. Keep the legs active and the neck soft.

Finish the sequence with a seated meditation and Savasana. Clear your mind, absorb your practice, and invite energy and renewal into your attitude and body.

Kathryn Budig is the founder of Aim True and author of "The Women’s Health Big Book of Yoga." She co-founded Poses for Paws, a project dedicated to raising money for animal shelters through yoga. In addition to her Gaiam DVD, “Aim True Yoga,” she teaches weekly online yoga classes at Yogaglo.com.